The following progressions are just a few of many muscle-up progressions that exist. My gym has limited pull-up bars, so for me, using an assisted pull-up machine and rings for progressions is sufficient. However, your gym might have varying levels of bars, which can be more useful when learning muscle-ups. Regardless of whether you practice on a bar or with an assisted pull-up machine, the push-off and band techniques in the below video can be utilized to build up the strength to an unassisted muscle-up. The ring progression shown, however, works best on rings.
I purchased the band used in the video on Amazon: WOD Nation Pull up Assistance Band Set
More on Muscle-up Progressions
“3 Best Muscle-Up Progressions (Beginner Friendly … – BarBend.” 31 May. 2019, https://barbend.com/muscle-up-progressions/.
“Proper Foundations: A 5 Step Progression to the Bar Muscle Up.” https://breakingmuscle.com/fitness/proper-foundations-a-5-step-progression-to-the-bar-muscle-up.
“Why You CAN’T Muscle Up | THENX.” https://youtu.be/IGk_bRJB5Mg
As an athlete for over 19 years and a broke single mom for most of that time, I created brokesinglemomfitness.com, now LLAFIT.com, to aid anyone who believes the road to fitness requires a lot of cash or time. In reality, the way to fitness is paved with knowledge and firm principles; teaching readers how to master both is the goal of this site. LLAFIT – Lifelong Affordable Fitness